Irritability or anxietyCut down on caffeine. Take deep breaths. Go for a stroll.

Trouble sleepingTake a warm bath. Drink herbal tea. Read.

Trouble concentratingSimplify your schedule for a few days. Make a “to do” list. Take a break.

Increased appetiteDrink more water. Eat slowly. Snack on carrots, pickles, grapes or other healthy snacks. ConstipationEat more fresh fruit, vegetables and whole grains. Drink 6 to 8 glasses of water a day.

Sore throatSip ice water. Suck on sugarless hard candy or lozenges.

FatigueTake a nap. Go to bed early. Try not to push yourself for two to four weeks.

Want to Quit?

Good for you!

The single most important thing you can do to protect your health is to stop smoking. All it takes is a plan of action and a little help from people who care.

No two smokers are alike, and your plan to free yourself of cigarettes will reflect you—and only you. Take a look at “My Quit Plan.” (54 kb, PDF)

By putting your commitment on paper, you take the driver’s seat. You pick the strategies and tips that make sense to you and add new ones to fit your life.

1. Consider medications to ease the symptoms of withdrawal.

Studies show that your chances for success are doubled with the use of approved nicotine replacement therapy (NRT) or prescribed medications.

Talk to your doctor about these medications:

Nicotine patch (available by prescription and over the counter)

Nicotine gum (available over the counter)

Nicotine inhaler (available by prescription)

Nicotine lozenge (available over the counter)

Nicotine nasal spray (available by prescription)

Buproprion SR (available by prescription)

Remember, withdrawal symptoms and cravings fade in about 20 minutes whether you smoke or not, and the first two weeks are often the most difficult. It’s helpful to think of after-effects as “signals” of the start of a healthier life.

2. Seek out support and raise your odds of quitting for good.

Experts point out that successful quitters gain the support of family and friends and take advantage of counseling programs.

Tell your friends and family about your quit plans, invite friends who smoke to join you or wager a friendly bet with a co-worker that you can stay smoke-free for a day, a week, a month and so on. Find a friend who has been through it. Most former smokers are willing to help others.

Telephone “quitlines” offer unbeatable convenience and flexibility. You don’t have to leave home, find transportation or arrange childcare. Trained counselors call on your schedule to help you form a quit plan that feels right for you.

3. Keep in mind that most people try to quit again and again before they are successful.

In fact, you have an advantage if you tried to quit before. You can use what you learned and apply it to your “new and improved” attempt.

Studies show that most relapses occur within the first three months after stopping, so prepare yourself for the difficult situations and temptations that lie ahead.

Gather information and tips to help you create your new non-smoking environment, avoid weight gain and triggers, and put new habits to use.

4. Remember to reward yourself for each day that you don’t light up.

A reward of some kind, like buying a new outfit, going to the movies or calling a close friend, helps remind you that what you’re doing is important and should be celebrated.

Remember: every cigarette you don’t smoke lengthens your life by about seven minutes. After five years of quitting, you cut your risk of heart attack in half.